Vegetables are one of the most important pieces of the puzzle when it comes to having a healthy diet. But a lot of us find it difficult to get in the recommended servings of them every day. We're busy! So here are 4 hacks to help you get there.

They say health is wealth, especially as we're aging. Staying in shape and being healthy is the fountain of youth. Taking care of oneself and investing in oneself. When you are in the 60, 70, and 80 year old category, there are certain wellness principles that you have to really stick to to be able to exercise safely and effectively. I put an emphasis on satety because there's always the risk with resistance training that you will hurt yourself. Which is why having a qualified coach along the way is a useful tool in your toolbox.

This is a throwback to when Miles was doing the Ask Miles Show. It's a clip from Episode 1 and Miles covers how often should you have meals. Tune in! We'll be posting new episodes in the coming months!!

“90% of people on diets fail.” On January 4th, we hosted a free nutrition seminar at Milesfit. It was a huge success. More than 100 people showed up and from the feedback we got, they loved it! We couldn’t be happier with how it turned.

In today's day and age, we've become an all or nothing culture. We’ve seem to have lost the art of finding the middle-ground where one can find balance and compromise. This is one of the reasons why diets don't work. People are either "on" or "off." They're either on a diet and things are "on track" or they screw up and fall off (and the "screw-it" syndrome begins with a huge trip to binge-city!) What if the solution was simply found in the grey zone?

“Meaningful change starts with introspection and honest consideration.” Our lives are largely structured by our habits. For example, the job we have is the product of a set of habits we developed to gain the skills to be qualified for that job. Now we have habits that allow us to continue our work, from getting dressed in the morning, to our commute to work, to the way we handle the tasks at our job. We create habits to get us what we want, and to maintain what we have. These habits can become deeply ingrained in us, to the point where they are subconscious. We go through the motions of these habits without thinking about it. It’s just how we live. However, not all of our habits help us. Some of those subconscious processes can hinder us when we want to make important changes in our lives. A habit that serves you where you’re at won’t always help you get to where you want! The solution is to change, but how do we do it? Well, this is the ultimate question!

"The secret is not to cut out anything! It’s to have a healthy relationship with food: one where you have an all inclusive approach and mentality." Our clients ask us all the time if they should cut out sugar on their weight-loss journeys. Our answer is no! If you completely abstain from something, all you’re going to do is create built up tension! What this inevitably results in is breaking the strict regime, consuming some sugar, and feeling a ton of guilt and shame! And when you feel guilt and shame, you will also inevitably end up in a town called binge-city! Where you develop a syndrome known as f*ck-it syndrome, and you throw every single good dietary principle out the window! The secret is not to cut out anything! It’s to have a healthy relationship with food: one where you have an all inclusive approach and mentality. This is exactly how we coach our clients. We don’t believe in diets and we don’t believe in strict nutrition protocols. Yes, if you’re a super athlete or you’re training for a competition, by all means you do need a strict and regimented approach. But, if you’re like 99% of the population, and you just want to enjoy food, and look and feel great, then you have to have a healthy relationship with food that permits a long term sustainable way of eating!

"As you shift towards a diet that is filled with fresh, nutritious foods, then your taste buds will forget all about that old junk food." If only junk food didn’t taste so good, then it would be easier to resist. The reason for its craveable flavor is a specialized balance of sugar, fat, and salt. But while it tastes phenomenal, it’s detrimental to your fat loss results. Junk food is becoming more and more cleverly packaged as healthy choices, and so, it’s becoming more and more difficult to judge what is actually junk and what is not. Here are some ways you can identify junk food...

“Break away from the negativity surrounding food. Allow yourself to take this journey one step at a time, and realize that no matter what that this is a process.” All of us, whether we know it or not, have a relationship with food. Being that eating is essential for survival, it’s fairly reasonable to expect that over time we all develop our own habits, preferences, and feelings about food. This relationship begins when we’re very young, when we try something delicious (or disgusting) for the first time, beginning to develop our preferences and tastes. It continues through our upbringing when we are exposed to family recipes, cultural practices, and rituals around eating, which shapes our emotional attachment to food. Then, in adulthood, we gain more agency in our food choices, further developing our own tastes and habits.

"The reality is that just like most things, getting fit and staying fit takes time, patience, and effort." The health and fitness industry has long been inundated with phoney, one-stop solutions. They make us believe that achieving our goals is as simple as taking a pill, avoiding one type of food, or buying some expensive, goofy-looking exercise contraption. We want solutions, and we don’t want to wait for them. As unrealistic as that is, it’s what we all want. However, the reality is that just like most things, getting fit and staying fit takes time, patience, and effort. Those are the three major tenets of achieving any kind of fitness goal. It’s the unglamorous truth that is behind getting results. You have to work for them.